04.01.19

Warm Up

400m run, bike, row
3 rounds of:
lateral banded step overs x 20- use a plate on the floor
paused squat press outs x 8 - 10-25# plate with a 2-3 second at the bottom of the squat- press plate out
sumo inchworms x 5



Gymnastics EMOM
8:00
min 1: 20 second hollow hold
min 2: 20 second handstand hold or handstand walk
min 3: inverted rows x 8 reps
min 4: bottoms up KB overhead carry 50'


Skill: bench press https://www.instagram.com/p/BsQwEiOFq6a/
4 sets of 5 reps- build load starting with 55-60%
in between sets complete 10 banded pull aparts

WOD
9-15-21
hang power snatch 95/65
TTB
400m run after each round (row if too cold)

03.19.19

Warm Up
With a partner- medicine ball drills
https://www.instagram.com/p/BonIbAJA06h/?taken-by=crossfittraining
Do 10 reps each of the following:

1. Chest passes: Focus on keeping the knees straight while quickly driving the ball away from the chest.
2. Rotational tosses: Focus on flexing at both the hips and knees while keeping the core engaged.
3. Overhead passes: Focus on keeping the core engaged while the ball is overhead and using a contraction in the lats to drive the ball to the other person.
4. Squat + chest pass to partner: Focus on creating a core-to-extremity pattern, similar to a wall ball or thruster.

Mobility:

hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly


Primer:
150 foot single arm overhead carry- every 10 feet, perform 2 single arm thrusters
(mark off a 30 foot course)


Skill: thrust and row
10:00 EMOM
min 1: 10 hip thrusts- shoulders on bench
min 2: inverted rows- either use rings with feet elevated or rack a bar and row at an inverted position




WOD

EMOM Indefinitely

 Odd- 15/12 Calorie Row
Even- Barbell Reps* of 30- Shoulder to Overhead- 20 Front rack Lunges (these are reverse lunges 20 each side) - 10 Power Snatches
RX 135/95
Intermediate 115/75
Scaled 95/65

*The goal should be to finish around 12 minutes, 10 Reps on the even minutes

Modifications if needed: WOD 10/8 calories, Push Press, Lunges and Hang Snatches with empty barbell

12.11.18

Warm Up
3 rounds
Row/Bike 2:00
Standing dual KB strict press x 6 reps
Side plank rotations x 8 each side https://www.youtube.com/watch?v=oMF8P-FT_eo&feature=youtu.be
Banded walks x 10 each direction


Primer: 3 sets of each station

station one: box step downs with goblet loaded at chest
6-8 reps per leg

station two:  option A.  2-4 strict pull ups- weighted if necessary
                       option B.  2-4 strict rings to chest pull ups

                       option C.  2-4  inverted ring rows  https://www.instagram.com/p/BrDcte6gRZd/


WOD
For Time
4 rounds
row 15/12 cals
DB front squat x 15 50/35 35/20

Rest 2:00

4 rounds
KB swings x 20 53/35
Double unders x 50 or singles x 100

10.10.18

Warm Up
300m row, bike or run
3 rounds of:
TGU x 1 pre side
Single arm OHS with KB x 3 reps
https://www.instagram.com/p/BohSivHhOYq



Mobility:
Pec Stretch https://www.instagram.com/p/BoZwPlmAsEs
1. against the wall: do 5 reps
2. on a bench: lay on a bench with a PVC and pull your arms overhead. Hold this overhead position for 10-30 seconds before coming back to the start position. Do 5 reps.

3. prone floor angels: do 5 reps


glute activation:  https://www.instagram.com/p/BmwtGtUnhn1 

10 reps of each 
1️⃣Normal width bridges 
2️⃣Feet wide bridges 
3️⃣Feet narrow bridges (🐸 pumps) 
4️⃣Seated clamshells 
5️⃣Supine clamshells 
6️⃣Seated abduction 
 
Primer:
2 sets of:
1.  Bar or ring pull up negatives x 5 reps
https://www.youtube.com/watch?v=jo8-0O6c8SM&list=PLS5lovy8j9XaTsjSh9g3Ue7fEXD2oDDG9&index=25

2.  Inverted rows x 8 reps
https://www.instagram.com/p/BoocE59FMHA/?taken-by=shellie_edington

WOD
For Time
Sled push 100m (pylon and back) heavy-ish weight but no more then 2 spots 
20 alt. pistols
sled push 100m
25 pull ups or seated pull ups from a racked bar
sled push 100m
30 KB deadlifts 53/35 each hand
sled push 100m
35 ring rows or 10 bar muscle ups